40-Minute Dumbbell HIIT (Full Body Shred Workout)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your full body dumbbell hit. If you love at home workouts, hit subscribe to my YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, you guys. We are back with a popular format you know and love. It is our shred format. And I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout so you can take it at your pace. If you've done one of our shred workouts before, you know they are shredded strength and cardio smashed together. Quick, effective, and sweaty. So it looks like this. You have three full body circuits. Each circuit has four moves. We go arms, legs, abs, cardio. Arms, legs, abs, cardio. It's super fun and it's all 40 seconds of work followed by 20 seconds of rest. Do each circuit twice and you're out. Okay, so it's a fun, effective, and sweaty workout and all you're going to need are some dumbbells. I have anywhere from 15 to 20 pounds with me today. We're grab whatever you have access to. Let's get started with a warm up and jump into this fun shred workout. Okay, feet are stacked underneath the hips. Arms go up. Big. Inhale, reach, exhale. Pull the elbows down. Take them right behind your head. We're gonna go right into a king squat, which looks like this. You go hip hinge, drop the hips, push them high, roll it up nice and tall. Push the hips back, drop them low, push them high. Roll it up. Just warming up that back side of the body. Those legs starting to get some blood flowing. Hips back, hips down. Hips high. Two more, two more. Hips back, hips down. Hips high. Last one, last one. Back down, up. Big reach up. Take it down to a nice low squat. Hold it here. You can push your elbows into your inner thighs or you can rotate. Our right arm goes up and switch it out. Left arm goes up. Little spinal rotation. Knife from here. Hands plant. Step back high. Plank right here. Shoulders are stacked over wrist. Core is nice and tight. Pull the shoulder blades apart. Push back on your heels. Pull up on your kneecaps. Nice solid line from head to toe. Right foot steps outside right hand. Nice, easy twist right here. You're gonna drop the elbow down towards your calf, shin, ankle, shoe area. Nice. Open it back up. Set it down. Switch it out. Left foot outside left hand. Big, big reach. Nice. We're opening up those hips. Drop that elbow down towards the mat. If you're capable. Nice. Open it back up. Set it down. Step back. Switch. One more time. Right foot outside, right hand. Reach and switch. Left foot outside, left hand. Reach and switch. Hold here. Step back. High. Plank. You're gonna give me two push ups. Knees or toes. Down. Up, down, up. Drop to all fours. From here, gonna plant left. Left arm on the ground. Right hand behind the head. Tap the elbow. Open. Little T. Spine rotation. Tap and open. Nice. Rotating through that spine. Nice. One more, one more. Nice. From here, tuck the toes. Push the hips up and back. Down, back. Pedal up the heels. Nice. Pedal out the calves. Now you're gonna bend the knees. Bend. Extend. Four. Nice. Three, two, one. Knees hit the mat. Same thing. Other side. Right forearm hits the ground. Left hand behind the head. Tap the elbow. Open it up. Tap and open. Rotating through that spine. Nice work. Opening that elbow as far as you can. Ribs are packed towards the hip. Two more. Nice work. Last one. Set it down. Step back. Thumb find that high plank. We go slow. Burpee. Step in. Step the right foot. The left foot. Stand up. Take it down. Switch your lead foot. You go left, right up. One more each way, guys. Right. Left. Nice. After this one, you're gonna get to the top and you're gonna jack it out. You're gonna get to the top and you're gonna jack it. Jacks or taps. Jacks or taps. For 8, 7, 6. You got it. 5, 4, 3, 2. Hold it nice and wide. Hit side to side. There it is. Hit side to side. Nice work. Go. Four, three, two and one. We're gonna walk those feet in. We're gonna prepare you for what's gonna happen in today's workout. Okay? So you're gonna be 1, squat, 3, pulse, lunge. Looks like this. Squat. Step back, Right pulse, two, three. Squat. Step back. Left pulse. Two, two, three. Nice work. Squat, Step back. Right pulse, two, three. There it is. Squat. Step back, left. Pulse. Two, three. One more each way. Squat. Stand. Pulse, two, three. Nice work on the left. One, two, three. Drive it up. Right into high knees. Let's go. Run it up. Run it up for 8, 7, 6. You got it. 5, 4, 5, 3, 2, 1. Nice work. Nice work. Okay, hands go behind the head. Give me a hip hinge. Reach the arms out. Palms are down. Rotate to palms up in the back. Palms go down, palms go up. Soft bend in those knees. Palms go down, palms go up. They're down and they're up. One more. Down and up. Stand all the way up. Take a giant step to your right. You're Going to go three lateral squats. Squat together, squat together. Switch direction. Squat together, squat together. Nice work, guys. Take it the other way. Down, up, down, up. Nice. Other way to the right. 2, 3. To the left. Finish it here. 2, 3. Nice. Pretend you got a dumbbell in your hands right here. You're gonna tap it to the right toe and bring it up over the left shoulder. Right toe, left shoulder, right toe, left shoulder. Down, down and reach. Down and reach. Nice. Four, three butt kicks in. Two and one. Here we go. Heels to the glutes. Run it out, run it out. Run it out for eight. Seven, six. Switching sides in four, three, two. Let's go. Take that dumbbell hit. Left toe, right shoulder, left toe, right shoulder, left toe. Nice. Taking weight across the midline. Nice. Four, three. Ready to get into it, Rachel? I'm excited. One. There it is. This is our fun format, Like a signature nourishment of love workout, I feel like, but with a fun twist on it. You guys, we're bringing a new twist to this. So the theme of the workout today is three to one. So you're going to do one of something and then three of something, or vice versa. I'll explain it as we go, but it's a fun little theme to make this a fun workout circuit. One, Arms, legs, abs, cardio. On the arms, we're going to hit back and biceps first. Try and go heavy if you can. You're going to give me three back rows, one bicep curl. Let's start with palms facing in. Standard back row. You're going to hinge. You're going to row for one, two, three, stand up. One hammer curl. Okay, that's the move. You're there in three. Roll the shoulders down and back. Soft bend in those knees. Hammer hinge at the hips in two and one, hinge, pull, pull. Three, pull. Two, pull. One. Stand up. One. Hammer curl. All the way up, all the way down. Typically, you use a heavier weight for your back than you do your biceps, but we're going to hit that three to one combo and challenge you to go heavier in the bicep curl because you only have to do one rep of it. Can you go heavier on that bicep curl today? Reach for those heavy weights? That's always a challenge of ours. Come on. Three rows to one curl. Do each exercise twice. You'll get a second stab at it the second time through. Nice. You're in the final 10 seconds. Go. 3, 2, 1. Stand up. Here we go. Curl. Come on. Finish with three rows and you're out. Three, two, one. Can you keep those weights? One squat, three pulse, lunge. We're going to step back right first so it looks like this. One squat, step back, right pulse, two, three. Left foot's always going to be forward, right foot's always going to go back. For this first round, One squat to a three pulse lunge, step back. Right. Start with the squat in 3, 2. Let's go. Squat, stand, step back, right pulse, 2, 3. Back to squat. Squat, stand, pulse, 2, 3. So you had three back rows to one bicep curl. Now you got one squat to three pulses lunge. Big complex combo moves. 1, 2, 3. Nice. Squat, stand, pulse. 2, 3, up. Squat, stand, pulse. 10 seconds, team, 10 seconds. Let's go. Squat's stand, pulse. 2, 3. One more squat and you're out. Yes. Core, you're going to take one weight. Hold each head of the weight. We're going to go right toe, left shoulder. Just like we did in that warm up. Going to bring the weight to my right toe, to the chest, right over the left shoulder. Okay, Toe, chest, over the shoulder, right toe, left shoulder. In 3, 2. Let's go to the right toe, to the chest, over that left shoulder, right toe, chest, over that left shoulder. Standing core, Taking weight across your midline. Nice. Feet are going to stay parallel. Toes are going to face me the entire time as you transfer that weight from toe to shoulder. Nice. Toe to shoulder. Yes. We go arms, we go legs. We go core, we go cardio. Come on. This is your core. This is your core move. You're going to drop the weight for cardio in 10 seconds. You got this, team. Stay with it. Last four. Three, two. You're out. Weight goes down if you're with me. You got three lunge drops, right leg only drops one squat jump. Rachel's got your mod with slams. Squat, reach. So it looks like this. One, two, three, jump. Okay, three drops, right leg back in three, two. Let's go. One, two, three, one. Squat jump. There's your three to one. Got three lunge drops, one squat jump. Follow Rachel for options. Keep it low impact or high impact. Today you're level. Come on, push yourself. Move forward. Circuit one, this is your cardio. Three lunge drops. Come on. One squat jump. Make it big, make it explosive. Woo. Yes, team. Yes. 10 seconds. You got this. Finish it. 5, 4, 3, 2, 1. Holly bananas. There you go, Lynn. That's brutal. That was a new move too. New move along the horn. Sound it, Rach. One of those things that I thought in my head. Yeah, that'll be fun doing it real life. 40 seconds is a long time. Was it fun, though? Did you have fun? I've said this once, and I'll say it again. After knee surgery, I can never take lunge drops or lunge jumps for granted again. So, yes, Rachel, I got to do them, and I have got to do it. I got to do them. Okay, you're gonna repeat those four moves again, guys. Same thing. Three back rows, one curl, squat, three pulse, lunge. Try and go heavy if you can this time. If you want to switch your grip, go all palms out. Three back, reverse grip, rows palms out into one supiner. Palm out, curl. Yeah. Three to one. We go in three, two. Let's go. Hinge, reverse, row for three, two, one. You're gonna stand tall. You're gonna be one, curl. Nice work. Hinge, pull, three. Three, two, one. Stand tall and curl. There it is. Nice work, guys. Come on. 40 seconds per move. Do it twice and you're done with it. Stand tall. Curl. Notice we're pairing your pole muscles together here. Back and biceps. Big upper body pull muscles. Trying to challenge you to go heav. Normally would for a bicep curl. Final 10 seconds. Does it feel heavy? It should. Come on, come on. Nice. You're in the final. Five, four, three rows, and you're out. Come on. Three, two, one. Holy bananas. Set them down. All right, this time you squat. Step back, left leg, three pulse, lunge. Squat. Step back. Left leg, one. Squat, three, pulse, lunge. Left leg moves on the back. Grab your weights. Grab your weights. We start with the squat in three, two. Let's go. Squat. Step back. Left pulse. One, two, three. Feet. Come parallel. Squat, step back, lunge. Pulse. Three, two, one. There it is. Chest, step. Eyes up. Come on. Shoulders are staying stacked over the hips on that squat and that lunge, Squat, drive. Think about driving up through the middle of that front foot. Drive up through the middle of the feet. Right here. Drive up right over those shoelaces. I think I missed a pulse. Sorry. Squat pulse two. 10 seconds. 10 seconds, guys. Let's go. Hello, legs. There they are. Pulse, two, three. One. More squat and you're out. Down, up. Set it down. One weight. Hold each head of the dumbbell. Left toe up and over the right shoulder. Left toe, chest over the right shoulder. Toes are going to stay facing me the entire time. Okay? Get the head of the dumbbell outside that left foot in. 3, 2. Let's go. Left foot, chest over that right shoulder. Left foot, chest over that right shoulder. Hips and toes stay facing me. As the weight goes across the midline, up and over the shoulder, legs, core, shoulders. Did you know your lumbopelvic complex, which is your core, is composed of 29 muscles from your shoulders to your pelvis? It is not just your abs, your six pack abs. Guys, so much more is involved. We're getting everything. All 29 muscles of that core are involved right here for 5, 4, 3, 2, and you're out. Drop the weight. Drop the weight. Here we go. Three lunge drops on the left leg. One squat jump. Three lunge drops on the left. One squat jump. Rachel's got your mod. It's gonna be holy bananas. Time. 40 seconds of holy bananas. Let's go there in three, two. Let's go. One, two, three, explode up, drop two, three feet. Come parallel, explode. Make that explode big. Make it powerful. Come on up. Nice. 1, 2, 3, explode. New move, fun stuff. Keep you coming back. Come on, push yourself. Challenge yourself. Try new things. Get a little bit uncomfortable right here. Last 10 seconds. It should feel uncomfortable. That's good. Come on. Yes. Four, three, two, one more. Because I can. My go. Lynn's legs on fire. Grab water. That's circuit one. Moving on to circuit two. Triceps, chest, shoulder. We hit pull muscles. Now we're gonna hit your push muscles. Deadlifts and squats. Can't breathe. Big muscles, high heart rate, right? You set your fitness tracker to hit for this one, people. You set your fitness tracker to hit. Okay, here we go. One weight again. Try and go heavy. I'm gonna hold each head, arms, three overhead triceps. One, step out. Lateral push for the chest and shoulders. So triceps, three, two, one, bring it to the chest. Step right. Punch out. Next time you step left. Toes follow where you're stepping to. So toes hit to the side. Knees and hips will thus follow. Okay, three overhead skull crushers. One push out. I think this might be a new move, too, Rach. New move. We're crushing it on the move today. We go in three, two. Let's go. Some days I just got the creative juices flowing. Three, two, one, Bring it to the chest. Step right. Push out. Back to here. Three skull crushers. Three. Or, sorry. Overhead triceps. Two, one. To the chest, step, push out. Come on. Back to center. Come on. We go. Three, two, one, Step. Toes and hips follow each other. Come on. There we go. Right to that wall. You got triceps right here. Shoulders are turned on too. And now we hit shoulders, chest. Push it. Come on. And core. So much core here. Anytime. We're overhead I immediately am like, abs, abs. Last three, two, you're out. Now we go legs. I'm gonna grab one deadlift, three lateral squats. I'm gonna grab my other weight. Here we go. You're gonna take a giant step, right? Know how in the warm up we did those three lateral steps? You're gonna do the same thing. One hip hinge and then you're gonna step three squats to the right. One deadlift, three squats to the left. We go on three. Two. Let's go. Hips go back. Now step left together. Left together. One more. Now go. Deadlift again. Hinge. Now step right. Right together. Right together. One more. Back to deadlift set. Three to one, right. You got one. Deadlift to three squats. It's always fun to have these little themes built in. Little 3 to 1 ratio makes it fun. I love when you take a workout format we know, we love and you make it different every time. I love that you are so good at that. The goal, to keep you guys coming back for more, we like to make it fun and exciting. Right back to deadlift. Four, three, two, you're out. Core, you need to go down to the ground. No weights. One push up, open to a tee. One push up, open to a tee. Now, you can do this from your knees. You do it at an incline. Do it from the ground. One, push up, open to T. Alternate your T. We go there in three, two. Let's go. Push up, open to tee. Hands go down. This is core. Push up, open to tee. Okay, full body, core. Right here again. Hitting all 29 muscles in that lumbo pelvic complex. And then when you open the T, pike those hips up. Hit those obliques, those side abs, pike them up. Come on, pike up, pike up, pike up. There we go. Push up. Rotate hips, Go high. Nice work, guys. One of those basic moves I love but we haven't done in a while is this move right here. Nice work, guys. Come on, fit it right here. Nice. Final 5, 4, 3, 2. Recover. If you want to bring your weights back in the game to play, bring them back. Rachel's got side to side squat cleans. I've got a good old dumbbell burpee. We love getting up off the floor this way with a clean. So I'm going to do a burpee. Clean the weights up to my shoulders, hit the ground again. No push up on the burpee. You go in three, two. Let's go. Stand up. Clean them up. Hit the ground. Step or jump back. Step wide, Set them down Step or jump back. I like to place those weights right between my feet. Jump out wide, power up through the legs to get the weights up to the shoulders. Rachel's got a standing modification. If you don't like the up down, pick your level. It's 40 seconds. It's meant to raise your heart rate. Come on. Strength, power, cardio endurance. Let's go. 10 more seconds, guys. 10 more seconds. Finish it. Nice work. 5, 4, 3, 2, 1. Holy bananas. These circuits shred. It's challenging to do it again. Three overhead triceps, one lateral push out. Should also mention what makes it more challenging. You go back to the OG shred workouts. I think I was using 10 pound weights. Now I'm using 20s twice as hard. Guys, it takes time. Someone just commented, and they're like, I did a video from five years ago. Lindsey's using tens. It's crazy to see that progression, you know? It takes time. Yeah. This is nine years of filming workout videos. Nine years, guys. I went from fives to 25s. This is a 20. I'm just kidding. One day I'll be at 25. Here we go. Three overhead triceps. Step right. Push out. In three, two. Get it up. Go. Three, two, one. Bring it back to the chest. Step right, push out. Nice. Also love that this move gets us moving in all planes. Something you guys know if you do NML workouts. I am a huge fan of multiplanar movements because it's just functional. We don't spend our life in the sagittal plane just moving front and back. No, this is your transverse plane, right? You got lunges, your frontal plane. You got squats in your sagittal plane. Come on, finish it. It's five, four, three, two. Push out. My shoulders. Feel. Taxi. All right, one deadlift, three lateral squats. Grab your other heavy weight. One deadlift, three lateral squats. Yes. Whoo. Take a big breath in. Big open mouth. Exhale. Catch your breath. One hip hinge. Slow and methodical. We go in three, two. Let's go. Slide the weights down. Nice. Stand up. Drop the hips now. 2, 3. Nice work. Weight slide down the shins or front of the leg. Step left. 2, 3. Nice. Hips. Go back. Drive through the heels. Stand tall. Nice. Drop the hips. One deadlift, hitting the hammies, glutes. Three squats, hitting the glutes and quads. Ten more seconds here, guys. Ten more seconds here. Nice work. Two, three. Come on. Make it back. Make it back. Deadlift. Squat. Three, two, one. Drop them. Nice. Push up, T. Drop your Weights. Push up, tee. Here we go. 1. Push up, open to tee. Get those hips up when you open that side plank. Here we go. Push up can be from the knees or the toes. We go in three, two. Let's go. Push up, open to tee. Set it down. Let's go. Push up, open to tee. No, it's a good workout. When I got palm sweat, Rachel, I opened it and I see my sweaty palm hambrin. I know right where to place my hand again. It's like a little marker for me. Life hack. Life hack. Sweaty forearms, sweaty palms, shins. That's a big one. Means it's a good workout. Come on, get those hips lifted. Lead with your chest in that pushup. Lead with the chest open to T. You got this, team. You're there. Five, four, three. Everyone's got one more push up. Two and one. They never get easier. You just keep getting stronger. Here we go. Dumbbell burpee. Clean with me. Side to side squat. Clean with Rachel. She's getting her squats in today. She's getting her squats in today, guys. Here they are in three, two. Jumper. Jump wide. Power up. Set it down. Jumper, Step back. Let's go. Come on. It's big, it's strong, it's powerful. It's 40 seconds and you have a water break waiting you on the other side. Come on, come on. Yes. Yes. Keep pushing. One rep at a time. You're already half down, half to go. Finish strong. You got this, guys. Yes, you can. Yes, you can. Come on. What would it look like if I said 10 more seconds? Power it up for 5, 4, 3, 2. Set him down. Sweating my eyeballs. Yeah, I need some water after that. Water up. Cheers. Lynn, you know what's funny? We get asked all the time, what pre workout do you take? Guess what? There's not a pre workout in here. This is all natural energy, you guys. All natural. A little bit of coffee. A lot. A bit of coffee. But seriously, though, I don't take a pre workout, but I do swear by adding electrolytes to my water before a workout, so I have it to sip on during my workout. My personal favorite is element electrolytes. I love them because there's no junk or fillers in it. No sugar even. Just pure sodium, potassium, magnesium. That helps keep me hydrated. Truly hydration is more than water. And so I'm so grateful to have these in my water bottle because that is what brings. When you're properly hydrated, you have better energy, better mood, better focus, better recovery time. All those things So I personally add half a packet of the element electrolytes to a water bottle before a workout with some ice. I love having it nice and cold. And then I save the other half or I share it with Rachel. If we're doing a workout, I share it with Rachel. Otherwise, if it's just me, I share the other. I save the other half for later in the day, 3pm When I'm typing away at my computer and I need a pick me up. So I personally love the citrus and the grapefruit flavors. Rachel has different. This is our biggest disagreement that we have as friends. I like the raspberry and watermelon. She does, but they're all great. And guess what? We have a special link for you below in the description. If you want to make a purchase of our favorite electrolytes, you get a free sample pack with purchase, which means you can try all of the element flavors and for free. So go ahead, click the. Click the link below in the description. If you make a purchase of any electrolytes, you'll get a free sample pack. So you can try all the flavors and determine if you're on team Citrus or Grapefruit or Team Watermelon and Raspberry. Watermelon and Raspberry. We'd love to hear from you in the comments below. We know that we love our element. It keeps us powered, especially during these workouts where I'm just pouring sweat out. Pouring sweat. The good news is, guys, you got one circuit left. So take one more big drink of water and we're jumping into our final circuit, guys. Final circuit. Circuit number three. Okay, I'm gonna go a little bit lighter for this circuit. I'm gonna grab my 15s. You got three alternating hammer curls. We're gonna go back to biceps and shoulders. Palms are going to face in. So I go right, left. Hold the right punch out. So three alternating curls. One punch out. You'll end up punching the other arm each time. So alternating the arm punch, that's where we're gonna go for your arms. One more round, guys. Arms, legs, core, cardio. Let's finish it strong. Let's go curling on the right in three, two. Let's go. Go right. Left. Hold the right. Punch it out, Switch left. Right. Hold the left. Punch it out. Switch left. Sorry, I won't say right, then left. Just follow your own pace. Punch. Nice. You got 1, 2, 3. Punch. Nice. 1, 2, 3. That core has got to be so tight on that. Punch out. Nice. Soften in those knees. Think about spreading the floor apart. Underneath, you press it out. Nice. 1, 2, 3, punch. 10 seconds. 1, 2, 3, Punch. Finish. 5, 4, 3, 2, 1. Whoo. Those are brutal. Okay, I'm gonna go back to one heavy weight. Let's go. Right hand. You're gonna do three swings, and then you're gonna step out to a lateral lunge. And the left still looks like this hinge. 1, 2, 3, step out left. Back to three swings. So I'm gonna hold. You could always double it up right here if you want to. We go three, two. Let's go. Swing for three. Go. Three, two. Bring it up to the shoulder. Now take it down. Lateral step left. Back to three swings. Swing. 3, 2, 1, step left, hit left, hit left. There it is. Back to swing. Swing. 3, 2, 1, step left, step left. Lateral movement. Nice again. Getting you moving in all planes, adding some power to those hips. Glutes, hammies on that swing. And then a big lateral side step to catch the decelerate here. Catch it now. Power up that load. Finish. 5, 4, 3, 2. And you're out. My hair's caught all funny on my microphone. I don't know what's going on. Here we go. Okay, we're gonna mix it up. We're gonna go cardio, then core for this one. Okay? I'm gonna go back to that 15 pound. If you did our build 30 program, you know this move. Racket on the right, lateral shuffle left, reach across the body, shuffle back, shuffle left in three, two. Let's go. Shuffle, shuffle, hit. Shuffle back, shuffle, shuffle, hit. You can do this without a weight or with it. Shuffle, shuffle, hit. We'll go other side next time. Shuffle, shuffle, hit. Come on. Nice build. 30 was 30 minutes muscle building five days a week. Yes. Come on. Yes. It was a fun program. If you love this workout, you would love our Build 30 program. We might even have been wearing these outfits. Yeah, we were, right? I think we were. We were. Raise your hand if you remember the workouts by outfit, except the intervals were only 30 seconds, not 40, so this feels harder. 5, 4, 3, 2. You're out. Now you go core. Now you go core. If you're with me, I'm going to take one dumbbell down to the ground. I got three. Going to do another new move for you guys. Three single leg sit ups. One press out. So I'm going to take the weight at my chest. I'm gonna kick my right leg out. Okay? Right leg's gonna float. Left foot's on the ground. I do three sit ups. One, two. On that third, one push it out. Right leg stays lifted the whole time. Left foot on the mat. We'll do the other side the next time through. You ready, Rach? Let's do it. She's got your modification. Staying on your back, avoiding the crunch. Pick your poison. We go in three, two. Let's go. Sit up for one, two, three. Hold. Press out. In. Back to sit up. Three, two, one, push out. Does anyone feel that? This single leg set up is pretty hard. A lot more difficult than just a standard setup. That slight variation of elevating one leg off the mat adds a whole nother level of Holy bananas. Yes. Two, one. Ten seconds, guys. Come on, stick with it. Let's go. Three, two, one, push out. Finish. Three, two, and you're out. Holy bananas. This workout is tough. Okay, back to the top. Back to the top, guys. All the way up. Three hammer curls, one, press out. Three hammer curls, one, press out. The hardest move in the workout, in my opinion. Really? Yeah. I think this move is so hard. Hardest move for Rachel. My biceps. I gotta build my arms up. I don't know. I gotta think about what mine was. Here we go. Curl on the right in three, two. Let's go. Go. One, two, three, punch out. Nice. One, two, three, press. One, two, three, press. Switch. One, two, three, push. You got this. One, two, three, push. Yes, team. This is a tough move. You ready? Get it now. I get it. Especially when I'm tired. Push it. Come on. Bring it home, guys. Push it. Nice. One, two, three. Push it. Yes. Ten more seconds. Finish it. Come on. One, two, three, Punch. Clash. Three, two, one. You're out. Oh, yeah. It is hard. Yeah. Three swings, lateral, step out right this time. Three swings, lateral, step out right. I don't know. I think my hardest move, that squat. Three pulse lunge. Yeah, that was tough. Time under tension. Gets me or no, I'm gonna. Okay. Three, two, go. Here we go. Swing. Three. I changed my mind. Two, one, step right, hit back to swings. Come on. Three, two, one, step right. My hardest move for the day was definitely the three lunge drops. One squat jump. Oh, yeah. And Circuit One, the cardio and Circuit One. That was a true burner for me. Holy legs on fire. Two, three. Hit right, hit right. Come on, up. Let's go. Swing it. Three, two, one. Hit right, hit right. There it is. Nice work, guys. Crushing this. Come on. 3, 2, 1. Last one. Hit right and you're out. Hit right and you're out. There it is. Nice work, guys. All right, here we go. Loaded. Lateral shuffle. Reach across time. You're going to take a weight on the left side. Giant step left. Going to shuffle right. Reach this dumbbell over to that right toe. Shuffle back. You can do this move with or without a weight. Either way. We go in three, two. Let's go. Shuffle, shuffle, hit, bring it back. Shuffle, shuffle, hit. Bring it back. Come on. Shuffle, shuffle, hit, Bring it back. Yes. Get low. Come on. Move like the athlete that you are today. If you are doing this workout, you are an athlete. An at home athlete who is getting 1% better every stinkin day. Come on. 20 seconds down, 20 to go. Yes, you can stay loaded. Light on the toes, fast on the feet. Come on. Ten more seconds and you're on the mat for core. You're on the mat for core. Finish it. Five, four, three, two. You're out. Whoo. Hit the mat. Last move. No bonus round. Just letting you know so you can give it all you got right here. No bonus round today, guys. We finish it on the mat. Left leg kicks out. Three. Single leg sit ups one. Press out in three, two. Let's go. Sit up for three, two, one, push out. Here we go. Sit up first. Three, two, one, push out. Come on. Finish strong, finish strong. Two, three, push out. You got this. One, two, three, push out. Come on, guys. Yes. You're almost there. It's the final 10. It's the final 10. Bring it home. Come on. Last three, two, one, push up. Set it down. You're done. Way to go. Way to go, Rach. I don't know if it's just today or if it's just that workout, but man, it got the best of me. My water's almost gone. My electrolytes. I'm getting every last drop. Struggle, bust you guys. But we did it. We need that half of other half. A packet of element right away. Yeah. Looking forward to that already. Look at this sweat mess. Sodium and potassium in. Sweat out. You crushed it, guys. Way to go. Here we go. Tabletop. Stretch it. Drop the belly. Lift the chin. Big breath in through the nose. Big open mouth. Exhale. Let the belly drop. Nice. Now reverse it. Pull the hips towards the wrist. Spine up towards the ceiling. Tuck the chin. Big inhale through the nose. Big open mouth. Exhale. Now bring it back. Find a nice neutral spine. Nice. From here, big reach up. Right arm threads under the left ear and shoulder to mat hips. Stay high. Just breathing in as you press that shoulder into the mat. You did it. Way to go, team. Crush that workout. So proud of us. Those shred workouts are so tough. Big inhale, reach up. Thread the Left arm. We always love hearing from you in the comments. Did you love this three to one? This three to one theme or format we had for today's shred workout? What do you think of our new moves? Lunge drops, squat jumps, triceps with a lateral. Step out. All that fun stuff. Nice. Up and over to the butt. Sitting on your butt. Here we go. Pull the soles of the feet together. Sit up nice and tall. Take your left hand to your right shoe. Right hand to your left shoe. Now just tuck the chin and spread the shoulder blades apart, rounding through that spine. Nice. Now I want you to sit up nice and tall and think about spreading your chest apart. Sit up nice and tall. And those sit bones. Spread your chest apart. There it is. Nice work you guys. So stinking proud. Way to show up and work hard. Here we go. Right leg comes up and over the left leg. Give it a nice little hug. Stretch those outer glutes from here. Take that left elbow. Just hook it outside. Take a nice little spinal rotation. Nice legs. Go long hinge. Stretch those hammies and switch it out. Left foot comes up and over that right leg. Give it a nice hug. And then you're gonna hook this right elbow right outside and. Nice. Take a nice spinal rotation. And that's it, team. You crushed it. Workout's done for the day. Way to go. Again, if you want to check out the electrolytes in my water bottle and Rachel's it's element. We love them. No sugar. It is salty. So it's a great way to refuel that sodium and potassium. Click the link below and get a free sample pack with purchase. Thanks you guys and have a great day. Awesome job crushing that workout. If you loved it, hit subscribe to my YouTube channel if you like this format. I've queued up another workout just like it here. Otherwise, those build workouts I was talking about, you got to check them out. You can find it in this free two week playlist right here. Have a great day.